FALL PREVENTION FOR OLDER ADULTS

FALL PREVENTION FOR OLDER ADULTS

GENERAL INFORMATION:

Why is it important to learn about preventing falls? Falls are a common cause of injury for older adults. Beginning at about age 60, falls happen more often, and become more dangerous. Falls may cause cuts, bruises, and head injuries. Falls may also result in broken bones, which are called fractures (FRAK- churs). The most common fractures in older adults are in the spine, forearm, hip, leg, ankle, pelvis, upper arm, and hand. Injuries caused by falls may be minor, serious, or even life-threatening.

Why are falls especially dangerous for older adults? If you are injured after a fall, you may be less able to move around and do activities that you used to enjoy. You may need to ask others for help to do many things that you were able to do by yourself before the fall. Decreased physical activity can lead to medical problems such as pneumonia (noo-MO- nyah) and blood clots. Also, it takes more time for older adults to recover (get better) after an injury than younger people.

Why are older people more likely to fall?

• Problems with balance. As you age, some muscles in your body may weaken. Because of this, you may lose your balance more often. Balance can also be affected by medicines that you take, the amount of sleep that you get, and other medical problems.

• Getting out of bed or a chair too quickly. Your ability to get up quickly and easily may be affected by several things. Some medicines may make you weak, dizzy, or lower your blood pressure. Certain medical conditions may cause swelling, pain, or stiffness in your joints and muscles. Trouble moving due to pain or stiffness may cause you to fall. Move slowly while getting up from lying or sitting positions. Sit on the side of the bed for a minute before you stand up.

• Decreased activity. Decreasing your physical activity places you at higher risk of falling and other injuries when you restart an activity. This includes walking, riding a bicycle, and using exercise machines. If you are not active for a time, it will also be harder for you to increase your activity again. Instead of decreasing your activity, choose activities where it is less likely that you will fall. For example, exercising in water maybe safer for you than riding a bicycle.

• Taking medicines for anxiety, nervousness, or problems sleeping, and taking four or more medicines.

• Some medicines may make you tired, dizzy, or less alert. This slows down your reaction time, making it harder for you to catch yourself when you are falling. Medicines that treat mood problems or pain may also increase your fall risk.


• Taking many different medicines increases the chance that they will not work well with each other. Talk to your caregiver about the medicines that you are taking. Take the pill bottles with you when you see your caregivers. Ask your caregiver about possible side effects of your medicine. Tell caregivers about any and all other pills or supplements that you use, even special teas, drinks, and foods.

Poor eyesight. You may need new glasses or a stronger pair of glasses. You may have problems with your eyes, such as cataracts. Cataracts may make seeing at night difficult. Wearing reading glasses while doing other physical activities may change your ability to see how close or far away objects are. This may lead to falls. It is important to see your eye caregiver regularly. He can suggest ways to manage problems with your vision.

Medical conditions. Problems with memory and thinking may put you at higher risk of falls. Conditions such as Parkinson's disease, arthritis, and blood pressure or heart problems may make you more likely to fall. A past injury may also increase this risk. See your caregiver if you fall often and do not know why. Your caregiver will examine you and try to find a reason for your falls.

What can I do to keep myself from falling?

• Exercise regularly:

• Walking helps you to maintain your balance. Walking is also good for you because it helps strengthen your muscles and keep your heart healthy. Walking helps keep your bones strong. Having strong bones may prevent a broken bone if you fall.


• Exercising in water is gentle on the joints in your body. Joints are the places where two bones meet, such as your knee and your elbow. Water also acts as resistance, strengthening the muscles in your body.


• Talk to your caregiver before starting a new exercise program. You can work with your caregiver to help find the best exercise program for you. It is best to start an exercise program slowly, and increase the amount and frequency that you exercise as you get stronger. Some kinds of exercise help more than other kinds of exercise. Exercise that helps preserve your balance is the most useful kind.

• Keep all appointments with caregivers: Your regular doctor can check you for conditions that may cause a fall, and suggest treatment for those conditions. He may also suggest that a caregiver visit you at home to check for hazards that may cause falls. A physical or occupational (ok-u-PA-shun-al) therapist can help you gain strength and talk to you about safety in your home. Doctors that are treating medical conditions like heart or lung problems can be sure that you are taking the best medicine to treat your condition. Eye caregivers may be able to prescribe eyeglasses or treatment to help you see better.

• Keep your diet healthy: A healthy, well-balanced diet may help prevent illness and make you feel stronger. Getting enough calcium and vitamin D in your diet can help protect against bone loss. Stronger bones will decrease your risk of breaking bones if you fall. Calcium is found in milk products, dark green vegetables, and other foods. Ask caregivers for more information about how to get enough calcium and vitamin D. Drink six to eight (8 ounce) cups of liquids every day, unless caregivers have told you not to. Not drinking enough fluids may cause dizziness and weakness, which can cause falls. Ask your caregiver to help you find a diet plan that is right for you.

• Keep your home safe:


o Floors:

• Clear your pathways. Make sure there are no objects like pillows, blankets or books in your path. Do not leave magazines or other objects such as your shoes on the floor where you may trip on them.


• Create color contrasts between walls and floors. Lighter colored floors are easier to see. It is also easier to see objects that may have fallen in your path on a lighter-colored floor.


• Have carpet installed in the bathroom instead of linoleum or tiles. Linoleum and tiles are slippery if they get wet.


• Have enough lighting so you can clearly see all pathways.


• Keep all cords secured and out of the way, including light cords, telephone cords, and television cords. Never put cords under carpeting or across an area where people work.


• Secure carpeting to the floor around all edges. Remove throw rugs, or secure them with double-sided tape or special backing.

o Stairs, steps, and hallways:

• Have loose or damaged stairs fixed as soon as possible.


• If your stairs are not carpeted, paint the tip of each stair with an easy-to-see color. Paint the first and last step a different color.


• Install sturdy handrails on both sides of stairs. Make sure handrails are tightly attached.


• Never place or leave objects on the stairs.

o Furniture:

• Arrange chairs, couches, tables, and other furniture so you can move around them easily. Footstools and ottomans can cause falls. When you are not using them, move them out of your path.


• Select chairs that are easy for you to get in and out of. Chairs with arms may help you sit down and get up. Always put footrests for recliners into the closed position before getting into or out of the chair.

o Lighting:

• Leave a light on at night to help you find your way to the bathroom and kitchen. Putting night lights in other rooms and hallways may also help.


• Place light switches within easy reach of your bed.


• Use light switches and electrical outlets that are lit up at night so that you can see them more easily.

o Clothing:

• Select shoes with non-slip soles that are not too big or too small for your feet. Wear supportive shoes when walking around your house, and while you are exercising. Put on non-slid slippers when you get up at night, even just to walk to the bathroom.


• Wear nightclothes that fit properly, so that you do not step on or trip on them if you need to get up.
  
  o Other home safety tips:

• Ask for help lifting or moving heavy objects.


• Keep an up-to-date list of your medicines, including the names, amounts, and times that you take them. Keep this list in a place that is easy to see, such as on your refrigerator. You may want to use a calendar so that you can mark days and times that you take your medicine.


• Move hard-to-reach items to lower shelves. If you cannot move them, use a step stool instead of a chair to reach these items


• Write down emergency numbers and keep them near each telephone.


• You may want to buy a personal alarm that will sound if you need help right away. A personal alarm can be kept with you. In case of an emergency, you can press the alarm button to get help right away. Ask your caregiver about medical alarm companies in your area.

o Bathroom safety:

• Do not leave objects in the bathtub or on the floor of the shower.


• If your toilet is low, install a toilet seat riser.


• Install grab bars on walls around tubs or shower enclosures, and next to toilets.


• Install non-skid mats on shower floors and in the bathtub.

CARE AGREEMENT:

You have the right to help plan your care. To help with this plan, you must learn about your health condition and how it may be treated. You can then discuss treatment options with your caregivers. Work with them to decide what care may be used to treat you. You always have the right to refuse treatment.